4er-Split Trainingsplan A (Fortgeschrittene)

nach stevoo

Einstellungen

lbskgs

Zusammenfassung

July 18th, 2022
1 h
27 sets, 310 reps
16184.13 lbs

1. Bankdrücken Langhantel

Set 1: 10 x 187.39 lbs
Set 2: 8 x 198.42 lbs
Set 3: 6 x 209.44 lbs

Total: 4717.89 lbs

2. Schrägbankdrücken Kurzhanteln

Set 1: 10 x 132.28 lbs
Set 2: 8 x 143.3 lbs
Set 3: 5 x 154.32 lbs

Total: 3240.8 lbs

3. Brust Dips

Set 1: 8 x 33.07 lbs
Set 2: 8 x 44.09 lbs
Set 3: 7 x 55.12 lbs

Total: 1003.1 lbs

4. Fliegende Schrägbank

Set 1: 15 x 61.73 lbs
Set 2: 12 x 61.73 lbs
Set 3: 6 x 66.14 lbs

Total: 2063.53 lbs

5. Langhantel Bizeps-Curls

Set 1: 10 x 66.14 lbs
Set 2: 8 x 77.16 lbs
Set 3: 6 x 88.18 lbs

Total: 1807.79 lbs

6. Bizeps Curls Kurzhanteln

Set 1: 10 x 66.14 lbs
Set 2: 8 x 77.16 lbs
Set 3: 6 x 88.18 lbs

Total: 1807.79 lbs

7. Scott Curls Kurzhantel einarmig

Set 1: 10 x 55.12 lbs
Set 2: 8 x 66.14 lbs
Set 3: 6 x 77.16 lbs

Total: 1543.24 lbs

8. Crunches

Set 1: 25 x 0 lbs
Set 2: 25 x 0 lbs
Set 3: 25 x 0 lbs

Total: 0 lbs

9. Beinheben

Set 1: 20 x 0 lbs
Set 2: 20 x 0 lbs
Set 3: 20 x 0 lbs

Total: 0 lbs

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